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Abstract Recently, the Hydrogen Epoch of Reionization Array (HERA) has produced the experiment’s first upper limits on the power spectrum of 21 cm fluctuations atz∼ 8 and 10. Here, we use several independent theoretical models to infer constraints on the intergalactic medium (IGM) and galaxies during the epoch of reionization from these limits. We find that the IGM must have been heated above the adiabatic-cooling threshold byz∼ 8, independent of uncertainties about IGM ionization and the radio background. Combining HERA limits with complementary observations constrains the spin temperature of thez∼ 8 neutral IGM to 27 K $〈{\overline{T}}_S〉$630 K (2.3 K $〈{\overline{T}}_S〉$640 K) at 68% (95%) confidence. They therefore also place a lower bound on X-ray heating, a previously unconstrained aspects of early galaxies. For example, if the cosmic microwave background dominates thez∼ 8 radio background, the new HERA limits imply that the first galaxies produced X-rays more efficiently than local ones. Thez∼ 10 limits require even earlier heating if dark-matter interactions cool the hydrogen gas. If an extra radio background is produced by galaxies, we rule out (at 95% confidence) the combination of high radio and low X-ray luminosities ofL_r,ν/SFR > 4 × 10²⁴W Hz⁻¹ $M_{\odot }^{-1}$yr andL_X/SFR < 7.6 × 10³⁹erg s⁻¹ $M_{\odot }^{-1}$yr. The new HERA upper limits neither support nor disfavor a cosmological interpretation of the recent Experiment to Detect the Global EOR Signature (EDGES) measurement. The framework described here provides a foundation for the interpretation of future HERA results.